The weekly menu for weight loss, the recipes and shopping list

That will be the owner of a perfect figure, you need to adjust your diet. I don't need a strict diet, but need to control everything he ate food. To protect yourself from disorders, long considered the subject of what you need to get the weekly menu for weight loss.

The menu for a week healthy eating weight loss

desire-to lose weight

The basis of good nutrition, weight loss:

  • the exception harmful products;
  • use the correct combination;
  • the calories;
  • the insistence on the day.

Under this system, even occasionally indulge in a little gastronomic weakness. But it's very important to monitor the cleanliness, the digestive tract and regularly use the products to remove the toxins.

List of foods on the menu of proper nutrition

A healthy diet definitely should include meat, fish, seafood. The best to choose the low-fat varieties. This is the poultry-fillet without skin, rabbit meat, lean beef, sea bass, black cod, salmon, Dorado, favorite shrimp, squid. Sometimes you can eat lean pork steak.

Vegetables, fruits free to eat in any great quantity. It's not forbidden, potatoes, bananas, grapes. However, it should be consumed in a moderate quantity.

Also on the discussion menu includes the following:

  • nuts (pine, walnuts, almonds, cashews);
  • grains (oatmeal, bulgur, rice, noodles, durum wheat, buckwheat);
  • legumes (chickpeas, beans, lentils).

Recipes 7 day

The menu for 7 days, you can make yourself to your liking.

The breakfast every day cereal. Lunch – fish or meat in low-calorie food. Dinner – a light salad and/or milk products. Snacks include fruits, berries, nuts.

Oatmeal pumpkin Breakfast

Ingredients: 420 g pumpkin pulp, 90 ml of purified water, sugar or honey to taste, 1 tbsp. milk, 90 g of quick oats, a pinch of salt, walnuts to taste.

  1. Vegetable cellulose cut into small cubes. Covered with cold water, cook until tender. Pumpkin should be soft.
  2. The capacity of poured milk. As soon as the liquid boils, add oatmeal, salt, sugar.
  3. Weight boil 1 minute, then remove from heat. The oatmeal is very effective, but under the hood 6 – 7 minutes and serve warm.

Skinny beef and broccoli for lunch

Ingredients: 160 grams of lean beef, 220 g broccoli, 1 tbsp olive oil, salt.

beef-with-broccoli
  1. The meat is covered with salt, wrapped in foil, baked for 45 minutes. You can use the rubbing and any kind of spice.
  2. Broccoli boiled in salt water until soft, then fried in olive oil.
  3. The meat is cut, laid out on a plate and serve it with the cooked cabbage.

Vegetable salad with feta cheese for dinner

Ingredients: 2 tomatoes, 1 large cucumber, 140 g of lettuce, 1 onion, 80 g feta cheese, salt, a handful of bright sesame seeds, 4 tablespoons of olive oil.

  1. The cheese cut into cubes. Also cut the cucumber, onions, tomatoes.
  2. Lettuce, coarsely torn with the hands.
  3. The products are mixed, pour the olive oil, season with salt to taste.

Before serving the appetizer, sprinkled with sesame seeds.

Smaller meals: a menu for the week

The basis of such a power – eating minimal dose of strictly on time.

Familiar to most people, three meals a day is usually not enough to fully meet your needs of the human body. Long breaks between meals lead to harmful snacking in the form of candy, fast food. Smaller meals allows you to exclude them.

There should be at least 5 or 6 times a day. The maximum dose food – 280 – 320 g. all you need to Eat at the same time.

The list of allowed foods

In general, when the relative strength. But this rule is only valid, useful products.

Completely eliminate the fast food, meat products, soda, candy.

But you are free to eat vegetables, fruits, berries, greens (without exception). You can also add to the diet, all kinds of dried fruit, nuts. Can't do without the meat, fish, cereals, dairy products.

Recipes of the relative power for a week

  1. The oatmeal to the water in the Morning. 60 g oatmeal is filled with 470 ml of boiling water. The porridge is not cooked for 25 minutes, until thick. You can add salt or sugar.
  2. Vegetable salad for lunch. In a bowl, mix the diced cucumber, arbitrarily chopped tomatoes, chopped dill, 60 grams of canned green peas. The food is spicy olive oil, salted.
  3. Chicken baked in foil with rice for lunch. 120 g chicken breast fillets rubbed with salt, spices, wrapped in foil, roast until tender. 60 grams of rice is cooked separately in boiling water. The finished product is served with added slices of fresh carrot.
  4. Sandwich cheese, tomato, for a snack. A slice of Borodinsky bread, cut the crusts, and then covered with high-quality butter. The on top of a slice of nonfat cheese, divided into slices, the cherry tomatoes.
  5. Beet salad, cabbage for dinner. ¼ Small cabbage chopped, ground, kneaded by hand with salt. Out of any kind of chopped fresh herbs, coarsely grated beetroot, salt. Salad dressed with olive oil, to taste purchase. Can Supplement a piece of corn-bread.

This menu can last you all week, slightly changing the ingredients, to the food. After dinner is allowed to have another snack in the form of yogurt, kefir, or low fat cottage cheese.

Balanced diet for weight loss menu for 7 days

A healthy diet should be varied and balanced. This means that you need to follow the correct ratio of protein/carbs/fat.

nutrition-weight loss

Carbohydrates – the main energy providers. That's why at least half of the "daily record". Ideally, even a little bit. Protein should be consumed according to the following scheme – 4 g every kilogram of body weight in men or women. Fats are also a very important element necessary for the normal functioning of the body. Enough for them to use the amount of 1.1 g / kg body weight.

Proper selection of products

  1. It is essential to a balanced diet the organisation has continuously received grain products. Have a positive impact on the work as a whole, and promote weight loss.
  2. Mandatory elements of the diet, fish, dairy products.
  3. A large number of need to eat fruits and vegetables.
  4. Animal fats, it is desirable to replace the plant.
  5. Sugar is replaced by natural bee honey, dried fruits, seeds, berries, fruits desserts.
  6. The reduced salt intake. This product contributes to the fluid retention in the body.
  7. Completely exclude alcoholic beverages, store, juices, instant coffee, smoked, pickled products, canned food.

What you need to cook a balanced diet?

A lot of recipes perfectly suited to the diet for balanced nutrition. It may be a proper menu for the week.

The cottage cheese in the oven for Breakfast

Ingredients: 380 g low-fat cottage cheese, 90 ml milk, 1 large egg, 1 tablespoon of oatmeal, sugar.

  1. Cottage cheese together with the milk in the bowl of a blender. Well slippers.
  2. The mass, adding a minimal amount of sugar, cereals.
  3. The beating must be repeated.
  4. The mixture is poured into silicone molds, baked for 12 minutes at 190 degrees, and then another quarter of an hour at 150 degrees.

Eat a delicious breakfast, hot and cold.

Cream soup, celery, carrots

Ingredients: 2 potatoes ½ kg carrots, 2 onions, 2 celery tuber, 4 tbsp yogurt, ½ l broth and vegetables, olive oil, salt, a handful of any chopped herbs, black pepper.

  1. The vegetables are finely cut.
  2. Onions cooked in a pan until soft olive oil in the water. - Other vegetables, or broth. The mass boil until soft the parts.
  3. Soup broke the blender, salted, shopping.
  4. Add yogurt.

The finished dish, sprinkle the herbs are served for dinner.

The menu for quick weight loss in a week

To lose weight fast in a week, you don't need to starve. I just need to reduce the calories of food, or use only cooking diet, no harmful to figure products.

It is very important to eat no later than 3 hours before bedtime. This was the last option to be the easiest.

Recipes low calorie foods

Eggs, cheese for Breakfast

Ingredients: 370 g cottage cheese, 3 eggs, 25 g of semolina, 8 ml vegetable oil.

put cheese
  1. The products step in the bowl of a blender. Very carefully, whisk.
  2. The mixture is poured into a refractory shape. The latter in a water bath, and then sent to the oven.
  3. Prepare dishes for 45 minutes. Enough the average temperature.

The desired, the stew can be submitted low-fat sour cream or unsweetened yogurt.

Turkey fillet in lemon sauce

Ingredients: 620 g turkey breast, 1 lemon, ½ Cup water, salt, mix the pepper, favorite spices.

  1. Poultry fillets cut into thin medallions, rubbed with salt and pepper.
  2. Empty or roast grill without oil.
  3. In a separate pan, then pour the squeezed lemon juice, a small amount of water. Fall edit] steamed 3 to 4 minutes.
  4. The meat through the plate.
  5. The sauce mix of your favorite spices, uvarivaetsja to the desired consistency.

Bird served, which is the lemon filling.

A list of the simple and budget products

  • The list of foods for weight loss include all fruits, except grapes, bananas, figs. The dried fruit is better to refuse or to consume the minimum dose. Should include in the diet of sour apples, grapefruit.
  • The hive you have to choose, buckwheat, oatmeal. If you cook them in the water, diet, tasty, healthy meal.
  • When choosing meat, chicken, hake, lean beef. This is an affordable products, which are sure to find in any store.
  • Potato the process of weight loss should be replaced by zucchini, or any kind of cabbage. These vegetables can be served as a garnish or separate dish.

Weight loss — the process is tiring, not always pleasant. A well-compiled diet is the key to health, prevent the breakdown becomes the basis for the harmony, for a long time.